Category: Video and Media

Jerk: 2RM & 18-15-12-9-6-3: Row Cal, Box Jump Overs and Dumbbell Push Jerks

Jerk: 2RM

Find your Jerk 2 Rep Max.
* Split or Push

BTWB

18-15-12-9-6-3: Row Cal, Box Jump Overs and Dumbbell Push Jerks

18-15-12-9-6-3 reps, for time of:
Row Calories
Box Jump Over (24″/20″)
Dumbbell Push Jerk (Pick load)

BTWB
Photo by @robcwilson

Four Ways to Scale Pull-Ups Without Bands

Want to aid your recovery and avoid injury?  Get a deep tissue massage. Regularly! I get one every three weeks and it has done wonders for me in avoiding some of the routine recurring training injuries I used to have every few months.

Benefits of Sports Massages for CrossFitters

Results

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Bench Press 2-2-2-2-2 & Alt EMOM 18 mins: Rows, Push Press and Ring Dips

Bench Press 2-2-2-2-2

Bench Press 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Alt EMOM 18 mins: Rows, Push Press and Ring Dips

Every 1 min for 18 mins, alternating between:
Row M 150m / F 125m
12 Push Press (95#/65#)
8 Ring Dips

BTWB
Photo by @robcwilson
“Tommy Marquez, Rory McKernan and Pat Sherwood are back in the Update Studio to recap the 2017 CrossFit Liftoff, powered by Rogue. This year’s competition crowned a repeat champion in the overall division, and shined the spotlight on some big lifters in our community.”

Results

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Jerk: 3RM & 3 RFT: Runs, Kettlebell Swings and Handstand Push Ups

Jerk: 3RM

Find your Jerk 3 Rep Max.
* Choose Split or Jerk, use same as last week.

BTWB

3 RFT: Runs, Kettlebell Swings and Handstand Push Ups

3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Handstand Push Ups

BTWB
Photo by @robcwilson
“Helen” with handstand push-ups today. Even though it’s fast it’s still a good one.
Take care of your hands!  Read up:
Coach’s Corner: Hand Care For CrossFitters
Results
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Deadlift 4-4-4 & FT: Row then 5 Rounds of Deadlifts and Wall Balls

Deadlift 4-4-4

Deadlift 4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

FT: Row then 5 Rounds of Deadlifts and Wall Balls

For time:
Row 1000m
— then —
5 rounds of:
12 Deadlifts (225#/155#)
15 Wall Balls (20#/14#)

BTWB

Photo by Coach @robcwilson
Yep. Coach Rob. Tonight he coached his first class, and according to him “It went okay! Everyone managed to lift weights and do a workout and go home!” Sooooo success!
Both Peter S. and Rob W. have now coached their first classes very successfully (Shay will also coach solo soon) and we’re excited that they will all continue to jump in, gain experience, and give all of us a fresh perspective as new coaches.

2017 CrossFit Liftoff Live Announcement
Posted by The CrossFit Games

The Deadlift

Results

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Snatch Pull + Power Snatch : 1-1-1-1-1 & 5 RFT: Power Snatches and Lateral Burpees

Snatch Pull + Power Snatch : 1-1-1-1-1

Snatch Pull + Power Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* 1 Snatch Pull + 1 Power Snatch complex.

BTWB

5 RFT: Power Snatches and Lateral Burpees

5 rounds for time of:
10 Power Snatches (95#/65#)
10 Lateral Burpees Over Barbell

BTWB
Photo by @robcwilson
We are programming the CrossFit Liftoff events for this Saturday for the 0930 Main class and the Advanced RX Class (which will start at 1100). For both times: Athletes will have a set time to hit your max in the Snatch and then the Clean and Jerk. Then there will be a short 12 minute AMRAP as a team of 2 at the end. You will share a bar.
Change Is Coming To The 2018 Season

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Jerk: 5RM (Split or Push) & 2014 Masters Qualifier Event 3

Jerk: 5RM (Split or Push)

Find your Jerk 5 Rep Max.
* From rack, Split or Push.

BTWB

2014 Masters Qualifier Event 3

3 rounds for time of:
50 Row (calories)
15 Handstand Push-ups
50 Double Unders

BTWB
Photo by @robcwilson
CrossFitters continue making an impact in International Weightlifting:
Thuri Helgadottir Sets Two PRs at the IWF World Championships
Results
Results cont

Back Squat 5-5-5 & FT: Walking Lunges, Pull-ups and Sit-ups

Back Squat 5-5-5

Back Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

FT: Walking Lunges, Pull-ups and Sit-ups

For time:
Walking Lunge, 100 ft
21 Pull-ups
21 Sit-up (abmat)
Walking Lunge, 100 ft
18 Pull-ups
18 Sit-up (abmat)
Walking Lunge, 100 ft
15 Pull-ups
15 Sit-up (abmat)
Walking Lunge, 100 ft
12 Pull-ups
12 Sit-up (abmat)
Walking Lunge, 100 ft
9 Pull-ups
9 Sit-up (abmat)
Walking Lunge, 100 ft
6 Pull-ups
6 Sit-up (abmat)

BTWB
Photo by @robcwilson
Coming this Saturday to the team WOD and the Advanced RX Class:
The CrossFit Liftoff
History of the Liftoff
The Walking Lunge

Results

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Deadlift 5-5-5 & AMRAP 20 mins: Deadlift, Push-ups, and Box Jumps

Deadlift 5-5-5

Deadlift 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go.

BTWB

AMRAP 20 mins: Deadlift, Push-ups, and Box Jumps

Complete as many rounds as possible in 20 mins of:
5 Deadlifts (275#/185#)
13 Push-ups
9 Box Jumps (24″/20″)

BTWB

Photo by @robcwilson

Happy Thanksgiving! We wish everyone a safe and healthy holiday no matter what your plans are.
Note the schedule tomorrow:

  • Friday is one class ONLY at 10am for a Team WOD
  • Saturday will follow our normal schedule

Food for thought:
Walking: No Path to Fitness 

Results

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Advanced RX: EMOM for 10 mins: Squat Snatch & Pt. 1: 4 RFT: Squat Snatch and Double Under Ladder & Pt. 2: 5 mins: Run then Max Rep Muscle-ups

Advanced RX Class:

EMOM for 10 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 10 mins.

BTWB

Pt. 1: 4 RFT: Squat Snatch and Double Under Ladder

4 rounds, each round for time, of:
3 Squat Snatches (155#/105#)
30 Double Unders
2 Squat Snatches
20 Double Unders
1 Squat Snatch
10 Double Unders

Rest 1:30 between each round.

Rest 5 min then Pt 2

BTWB

Pt. 2: 5 mins: Run then Max Rep Muscle-ups

Complete as many rounds as possible in 5 mins of:
Run 400m
max rep Muscle-ups
* Take 5 min rest after Pt 1

BTWB

Photo by @robcwilson

Thanksgiving Week Schedule:

  • M/Tu/W: Normal Class Schedule
  • Thursday 11/23: Closed!  No classes
  • Friday 11/24: One class @ 10am
  • Saturday 11/25: Normal Class Schedule

*  REMINDER: NO CROSSFIT TEENS Classes next week (during Thanksgiving week)!  We will resume the Teens class on Wednesday 11/29 at 5pm.
CrossFit trolls internet “expert”.

CrossFit Calls Out Internet “Coach” on Twitter

Lifting: Bench Press and Bent Over Barbell Rows & 3 RFT: Chest-to-bar Pull-ups, Burpees and Sumo Deadlift High Pulls

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
* alternate between lifts

BTWB

3 RFT: Chest-to-bar Pull-ups, Burpees and Sumo Deadlift High Pulls

3 rounds for time of:
15 Chest-to-bar Pull-ups
20 Burpees
15 Sumo Deadlift High Pulls (95#/65#)

Post total time.

BTWB
Photo by @robcwilson
Thanksgiving Week Schedule:

  • M/Tu/W: Normal Class Schedule
  • Thursday 11/23: Closed!  No classes
  • Friday 11/24: One class @ 10am
  • Saturday 11/25: Normal Class Schedule

*  REMINDER: NO CROSSFIT TEENS Classes next week (during Thanksgiving week)!  We will resume the Teens class on Wednesday 11/29 at 5pm.
THE 2017 CROSSFIT LIFTOFF

Results

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SNORIDGE CROSSFIT